Complete Fat Loss Guide

TIMESTAMPS
00:00 Intro
00:09 Body Composition
00:52 Fat Loss
02:39 Nutrition vs Training
03:04 Nutrition
08:13 Training
13:19 Practical Recommendations

STUDIES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

SOCIAL MEDIA

[Ky-ydbi]

Thank you! I'm morbidly obese, a 5'6, female. I started at 335 lbs and I'm now 326 and still going. I've been in an aggressive caloric deficit and working out with weightlifting and cardio 3 - 4 times a week. I'm very worried about my body burning muscle instead of fat because of the deficit. I'm focusing on body recomp instead of just weight loss. Your explanation helped a lot. I've been too low on protein. Also, so much conflicting info out there. I appreciate you being straightforward.

[PrometheusMMIV]

4:47 "both groups lost the same weight... but the slower group lost more fat mass"
It's worth noting that these were over two different time periods, 8 weeks vs 5 weeks according to the paper. So while the slow group lost 47% more fat, it took 60% longer, meaning the rate of fat loss was still faster overall in the fast group, and they could have lost even more fat over the same time frame as the slow group.

For an athlete, it might be important to grow or maintain more muscle during that time, but your average Joe might only care about losing fat faster, even if it comes at the cost of a small amount of muscle.

[rahulsainc.s.e]

This is a very good channel for getting information about fitness
even some (some not all) million subscribers channel fail to provide half as much information as he do and fill their audiences minds with wrong information which will be useless if not harmful.

[_alinyoh]

Possibly my favorite channel on YouTube. Always Straight to the FACTS.

[raindoset]

Here are the basics

Lower or cut all unnecessary calories (carbohydrates/fat).
These are vital for your energy so i think you should lower them as low as you can instead of cutting all of them since your performance could be affected.

At least do cardio once a week.
Cardio is good for fat loss and also improve your stamina a little bit. If your sole intention is to get shredded then you should do high intensity workout with high volume(heavyweights for reps). But if you're trying to lose weight or fat, then you should do cardio since they're easier.

[oscarnival]

Pure, real facts. No clickbaity titles (“Doing THIS is killing your gains”).

I would confidently say this channel is not only the best but practically the ONLY true channel on science-based fitness information, plus the graphics make the information so clear and easy to understand! I can’t express how much this channel does for the people watching it, I’d recommend it to absolutely everyone. Keep up the real stuff

[StuffOffYouStuff]

Thanks. Quite simply some of the best presented and well rounded information on youtube. And being to do with weight training, omitting countless shots of shredded people and unnecessary VFX and editing is completely refreshing in this arena.

[rajaryan-feoy]

This might single-handedly be the most underrated video I've seen in my entire life

[johncarey]

Phenomenal channel. You are an excellent educator. Keep up the great work 👏👏👏

[FatDataUnicorn]

Absolutely love the references to studies! Great information presentation, thx team!

[maipham]

Your videos are chefs kiss ❤❤❤❤ thank you so much I've struggle so much loosing fat and maintaining muscle mass.

[Bamsi-tlnk]

I had a period of a few months in which I lost over 10 kilos with a very aggressive caloric deficit +7000 fs every day
Now that I have some built muscle but some additional fat I'm going on another cut and some more aggressive approach doesn't bother me, I'm not going as extreme as last time and I'm more educated in nutrient (especially protein) consumption and benefits thanks to you and other people which taught me how nutrients work. 👍

[catsarethebestpeople]

I'm so glad your video popped up in my recommendations. The information is so clear and concise - I've just subbed, and looking forward to bingeing your channel! (Love hearing a fellow Aussie accent too 🇦🇺👍)

I'm currently losing weight through nutrition and exercise, although I tend to favour cardio and probably need more resistance training. I'm a newbie to all that, so looking forward to learning lots from your videos. Cheers.

[felipearbustopotd]

Whenever I eat I ensure that my first intake of kcals is always a 'complete' protein source.

With regards to resistance training, I have morphed over to the principles of performing any rep REAL SLOW.

This approach negates the need for multiple sets, especially if it takes 8 seconds to pull yourself up, pausing without locking out at the top or bottom and taking 16 seconds when lowering.

As always, thank you for uploading and sharing.

[anjalipatil]

Thanks a lot from bottom of my heart for your divine guidance. I AM so lucky to find this before planning weight loss schedule 2024

[Profoundtruthss]

Great video, love the science and practical recommendations

[wojciechdomarecki]

Great content, just like the rest of the channel! Thank you!

Can you some day make an episode about stimulating fat loss by HIIT and EPOC in the result? I've read about it a few times but haven't really seen any good scientific research about it.

[luisortiz]

i honestly thought it was a lot simpler. i finally looked into how much protein im taking and it’s soooo . imy goal for now is 1G/1pound and i would say my daily is around 50. i weighed around 230 6 months ago now at 190 but have a lot of fat still. but now i am educated.

[kotsiropampoulosx]

It is often advocated to focus on strength training while cutting because strength tends to be more prone to increasing on a deficit than muscle mass. You suggest that hypertrophy training may be better, could I ask why? Would you not end up with a similar muscle mass but stronger if you had focused on strength training?

[Alex-njwx]

Very nice channel for intermediate-advanced trainees